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Human Nutrition > Nutrients in Bone Health Part 1 > Flashcards

Nutrients in Bone Health Part 1 Flashcards

(65 cards)

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1
Q

What is the thick, fibrous vascular membrane that covers bone surface?

A

Periosteum

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2
Q

What bone is the strong, dense outer layer of bone that provides structure and support?

A

Cortical bone

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3
Q

What bone is strong but not so rigid due to lattice structure?

A

Trabecular bone

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4
Q

What percentage of the adult bone is the cortical bone?

A

80%

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5
Q

What percentage of the adult bone is the trabecular bone?

A

20%

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6
Q

What is a spongy tissue that contains stem cells?

A

Bone marrow

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7
Q

What are cells that can produce bone, cartilage and fat called?

A

Stromal

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8
Q

What is a dynamic tissue?

A

Bone

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9
Q

What is the continuous process of bone degradation and synthesis?

A

Bone remodeling

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10
Q

What are the 3 bone cell types?

A
  1. Osteoblast
  2. Osteoclast
  3. Osteocyte
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11
Q

Which bone cell type builds bones?

A

Osteoblast

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12
Q

Which bone cell type breakdown bones?

A

Osteoclast

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13
Q

Which bone cell type is a mature bone cell housed in bone matrix?

A

Osteocyte

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14
Q

What are the 3 lifestyle factors that improve bone health?

A
  1. Weight-bearing physical activity
  2. Adequate intake of vitamins and minerals
  3. Adequate UV exposure
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15
Q

Why are weight-bearing activities important for bone health?

A

It increases bone density

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16
Q

What are the 4 lifestyle factors that hurt bone health?

A
  1. Smoking and alcohol consumption
  2. Certain medications
  3. Excessive phosphorus intake
  4. Excessive grain intake
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17
Q

What lifestyle factors increase the need for vitamin D?

A

Smoking and alcohol consumption

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18
Q

What 2 lifestyle factors increase magnesium excretion?

A
  1. Alcohol consumption

2. Cancer and diuretic medications

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19
Q

How do thyroid hormone, cortisol and diuretics medications effect calcium levels?

A

They increase calcium excretion

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20
Q

What 2 lifestyle factors inhabit calcium absorption?

A
  1. Excessive phosphorus intake

2. Excess grain intake

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21
Q

How does excessive grain and phosphorus intake effect calcium levels?

A

They inhabits calcium absorption

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22
Q

What 3 major minerals are important in bone health?

A

Calcium, magnesium and phosphorus

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23
Q

Where is 99% of calcium in the body found?

A

Bones and teeth

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24
Q

What percentage of calcium is found in the bones and teeth?

A

99%

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25
What regulates blood calcium levels?
Vitamin D
26
What 6 factors decrease calcium absorption from food in the gut?
1. Phytic acids and fiber (grains) 2. Plants like spinach 3. Excess Phosphorus, Magnesium and Sodium 4. Tannins in tea and legumes 5. Vitamin D deficiency 6. Diarrhea
27
What 4 factors increase calcium absorption from food in the gut?
Low Calcium status, vitamin D, pregnancy and lactation, and lactose in the diet
28
Bone growth, development, and maintenance require adequate intake of what?
Calcium
29
What are oxalates?
Plants like spinach
30
What are the natural sources of calcium in the diet?
Dairy and bone-in fish
31
What are the fortified sources of calcium in the diet?
Orange juice and soy milk
32
Do most people get enough calcium?
No
33
What are 5 consequences of too much calcium?
An increased amount of kidney stones, irritability, headaches, kidney failure, and soft tissue hardening
34
What are 3 problems with calcium supplements?
1. It don't prevent osteoporosis 2. It can end up in places it shouldn’t without proper signaling 3. Many fail quality testing
35
Does calcium supplementation alone prevent bone loss?
No
36
Which vitamin is required to guide calcium into the bones?
Vitamin K2
37
Where can calcium end up if vitamin K2 is not present?
In the soft tissue of the blood vessels
38
What is the most important vitamin for bone health?
Vitamin D
39
Why is vitamin d more accurately classified as a hormone than a vitamin?
It is made in the body
40
How is vitamin D made in the body?
It's made from cholesterol in the skin due to sunlight exposure
41
What is the precursor to vitamin D?
Cholesterol
42
Where in the body is cholesterol converted to vitamin D?
The kidney
43
What triggers vitamin D production?
The skin being exposed to the sun
44
Does sunlight cause cancer?
No
45
What triggers parathyroid hormone (PTH) production?
Low blood calcium
46
What stimulates production of active vitamin D in the kidney?
Parathyroid hormone (PTH)
47
What increases intestinal absorption of Ca?
Vitamin D
48
What reduces Ca excretion by the kidney?
Vitamin D and PTH
49
What increases bone release of Ca?
Vitamin D and PTH
50
What happens when blood levels return to normal?
PTH is inhibited and Calcitonin is released
51
What 4 things cause vitamin D deficiency?
1. Inadequate sun exposure 2. Poor dietary intake 3. Poor absorption 4. Altered metabolism
52
What are the 2 results of vitamin D deficiency?
Rickets and Osteomalacia
53
What are some dietary sources of vitamin D?
Salmon (wild caught), canned salmon w/ bones, tuna, egg yolk, butter, liver
54
What are the main reasons some people do not consume dairy?
Vegan diet or allergy/intolerance
55
What are 2 of the ways to maintain bone health without dairy?
1. Get enough sun exposure | 2. Eat leafy greens
56
What are 4 alternative milks?
Soy, rice, almond and coconut milk
57
Are they nutritionally similar to milk?
No
58
Why might raw dairy be more healthy than processed/pasteurized dairy?
Processed dairy has many beneficial nutrients removed and harmful ones added
59
What are some of the health dangers associated with raw milk?
They have the potential for pathogenic exposure
60
Which result of vitamin d deficiency is common in children?
Rickets
61
Which result of vitamin d deficiency is common in adults?
Osteomalacia
62
Are milk alternatives actually milk?
No
63
Do alternative milks provide the same vitamins and minerals as actual milk?
No
64
What does the processing and pasteurization of dairy increase?
Intolerance
65
# Fill in the Blank: Large or Little Clean milk coming from healthy cows have ____ risks
Little

Human Nutrition (21 decks)

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